Adarq.org

May 6-12 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 194lb

May Week 2 of 5

Sun May 6

morning
Squats 315-365-405, 275 5x2 sets
Shoulders seated machine dips 135 20x4 sets | seated chest pess 135 20x2 sets
Rows seated rows neutral grip 150 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 75 20x4 sets, 90 20x1 sets 
Calves seated calf raise soleus 90-135 20x1 sets each, 180 20x2 sets

* lowerback fatigued a little from the smith calf raises. skipped that and back to seated but with these lighter 20reps, the 4 plates should not hurt my quads. i quit this exercise months ago because the 7x45lb was crushing my mid quads.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x2 sets | bw dips 20x2 sets
Rows seated rows neutral grip 150-165 20x2 sets each, 180 20x1 sets | seated lat pulldown machine 135 20x1 sets 
Neck neck curls 90 20x4 sets, 105 20x1 sets 
Calves seated calf raise soleus 135 20x2 sets

* felt very strong after taking down 4 plantains post workout this morning 800kcal/200carb (200kcal / 50g carb each) with a 500kcal/100g prot grilled chicken breast.
* had to find a way to add resistance to my upperbody push. the chest press machine i tried again this morning did not feel as good as the dips. cannot add more to my 135-150 dips because i get pushed up on the machine. back to bw dips and will add little weight soon with belt. lowerback felt solid.
* rowing the 180 to 20 reps. no straps. sets take too long. circulation to hands not so good with straps. did the 180 with pause/reset every 4 reps.

Mon May 7

morning
Squats 315-365-405, 225 20x1 sets
Shoulders bw dips 20x4 sets | seated shoulder press machine 90 20x2 sets
Rows seated rows neutral grip 150 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 135 20x3 sets each, 180 20x1 sets

* tried the shoulder press machine with staggered legs for more lowerback friendly movement.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated shoulder press machine 90 20x1 sets, 95 20x3 sets
Rows seated rows neutral grip 150 20x1 sets, 165 20x3 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 135 20x3 sets each

* lowerback did not tire from the shoulder press this morning. keep this going. i like how this machine hits my front delts. feels like an isolation motion for the delts because i barely feel anything on my tricep. its an overhead press with split handles that converge at the top.

Tue May 8

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated shoulder press machine 95 20x4 sets | seated machine dips 135 20x2 sets
Rows seated rows neutral grip 165 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 160 20x3 sets

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated shoulder press machine 95 20x4 sets | seated machine dips 135 20x2 sets
Rows trap bar bent over rows 100+bar 20x4 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 160-180 20x1 sets each

* gym too busy and was not able to use the seated row. trap bar actually felt better. its the dips in reverse. i like it. don't know how much the gyms trap bar weigh but will weigh it soon.

Wed May 9

morning
Squats 315-365-405, 225 10x2 sets
Shoulders seated shoulder press machine 95 20x4 sets | seated machine dips 135 20x2 sets
Rows trap bar bent over rows 150 15x5 sets | seated lat pulldown machine 135 20x2 sets 
Neck neck curls 90 20x2 sets 
Calves seated calf raise soleus 160 20x4 sets

* will assume the trap bar is 50lb. its the heavy duty version with the double grip. could be 60lb but definitely over 45lb. since 25s are perfect for not bottoming out, i stayed with the double 25s instead of 25 and some change and lowered the reps to 15. i was losing form on the 16+ reps. the bar will tag my glutes because i'm not rowing to the back when i get tired. 15 is good for now. will bring it to 20 when i get strong on this.
* squats tired. deload to 10s.

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x4 sets | seated machine dips 135 20x1 sets
Rows trap bar bent over rows 150 15x4 sets | seated lat pulldown machine 135-150 20x1 sets each
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x3 sets

* 3-day worknight starts again.

Thur May 10

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x4 sets | bw dips 20x2 sets
Rows trap bar bent over rows 150 15x5 sets
Neck neck curls 90 20x4 sets 
Calves seated calf raise soleus 160 20x2 sets

Fri May 11

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x3 sets | bw dips 20x2 sets
Rows trap bar bent over rows 150 15x5 sets | lat machine pulldown 150 20x2 sets
Neck neck curls 90 20x1 sets 
Calves seated calf raise soleus 160 20x2 sets

Sat May 12

afternoon
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 100 20x3 sets, 15x3 sets  | bw dips 20x1 sets
Rows trap bar bent over rows 150 15x4 sets, 100 15x4 sets | lat machine pulldown 135 20x1 sets
Neck neck curls 90 20x2 sets 
Calves seated calf raise soleus 160 20x1 sets

* took my rowing to another level and deload down to 100 but with very strict form - torso as parallel to ground as possible and i grip the 25lb hex plate for a wider grip. the regular heavy rowing with 150 has the same form for the first few reps and then my delts take over when it gets harder. rowing is very complicated.
* during a townhall meeting at work (gene.com), it seems like things are looking good for our anti-myostatin drug for DMD treatment. i was half asleep after a big meal then i hear something from our plant manager and became interested. 
"Results from a Phase Ib/II study of the investigational adnectin fusion protein RG6206 in young male adolescents with DMD. These data will highlight the myostatin suppression levels achieved and its potential effect in increasing lean body mass volume."

May 20, 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

May Week 4 of 5

Sun May 20

morning
Squats 315-365-405, 225-275 5x1 sets each
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets | smith machine close grip press 135 10x1 sets, 185-205-225 5x1 sets each
Rows one arm cable rows 60 20x4 sets each | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 60-70 20x1 sets each, 75 20x2 sets | lat machine pulldown 180 20x1 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x3 sets

* this routine is working for me. no back pain from volumes of shoulder press using a staggered stance on a seated position. max stacked the one arm rowing at 75lb. i can add another 5lb on the weight stack by squeezing in 2x5lb plates inside the machine.

Mon May 21

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise soleus 180 20x4 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows one arm cable rows 75 20x3 sets | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x2 sets 
Calves seated calf raise soleus 180 20x3 sets

* first time in a while again when the 405 felt very light. bw steady at 198 for a few days now. abs still there. still very lean.

Tue May 22

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 110 20x2 sets, 120 20x1 sets
Rows one arm cable rows 75 20x3 sets each | lat machine pulldown 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise soleus 180 20x3 sets

* tried the 120lb x20s on the seated shoulder pressing and it was too heavy for multi sets of 20s. got 1 set to 20 but already at a crawl at rep 18. 19-20 was a fight. not a good thing for the next set to 20. would probably start fighting the reps at 14-15. that would really be bad for my lowerback. back to 110s for now. skipped the dips for better recovery for later.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | smith machine close grip bench 225 3x4 sets
Rows one arm cable rows 75 20x3 sets each | seated cable row neutral wide 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise soleus 180 20x2 sets
 
Wed May 23

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets
Rows one arm cable rows 75 20x3 sets each | seated cable rows wide grip neutral 180 20x2 sets
Neck neck curls 105 20x1 sets 
Calves seated calf raise leg press machine 210-230-250-270 20x1 sets each

afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 sets
Rows seated cable rows wide grip neutral 180 20x1 sets, 195 20x2 sets | seated lat machine pulldown 180 20x1 sets, 195 20x2 sets
Calves seated calf raise leg press machine 270 20x1 sets, 290 20x2 sets

Thur May 24

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x2 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x2 sets

Fri May 25

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x3 sets | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x2 sets
Calves seated calf raise leg press machine 270 20x2 sets, 290 20x1 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets

* got sent home early from work for a lunch time offsite 12-3pm. slept 1-3am a while ago and did a morning workout. will sleep 7-11am and enjoy some good food. come back home and nap again and do another night workout.
* added forearm work to the routine. it adds another 3-5min rest time to my exercise rotation.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 110 20x1 sets, 120 20x2 | weighted dips 45 20x1 sets
Rows seated cable rows wide grip neutral 180 20x2 sets, 195 20x1 sets | seated lat machine pulldown 180 20x1 sets | seated lat pulldown high rows neutral wide 135 20x2 sets, rope grip 105 20x2 sets
Calves seated calf raise leg press machine 290 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x4 sets

* did more rowing for the rear delts using the lat pulldown but with seats far back so i'm pulling more horizontally when i angle my torso perpendicular to the resistance. did more rows because my front delts are getting stronger. 120 x20s now. got more room to grow until the machine stacks out at 165lb. using the double ropes for a face pull type movement feels spot on for the rear delts. the diverging movement at the bottom ROM hits that rear delt area perfectly. need double ropes because i got wide shoulders.

Sat May 26

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows rope grip 105 20x2 sets, 120-135 20x1 sets each
Calves seated calf raise leg press machine 290-310 20x1 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets
 
* high 190s bw steady for almost a week now and the 405 top set is getting very quick again. could have 435 without any issues and a 455 inside the pins just in case. would not be surprised if i go for 455 later if the 405 felt light again.
* forearm curls are stable at 30lb x20s.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip neutral 195 20x2 sets | seated lat pulldown high rows wide 105-120 20x2 sets each
Calves seated calf raise leg press machine 310 20x2 sets each
Neck neck curls rest
Forearms cable curls 30 20x2 sets

* 405 was alright but did not feel like going heavier yet. shoulder pressing going very well.

June 3-9 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

May Week 1 of 4

Sun June 3

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated cable rows wide grip neutral mid rows 180 20x2 sets, 195 20x2 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
Forearms wrist curls 20x1 sets

Mon June 4

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x4 sets | weighted dips rest
Rows trap bar rows with resets 155 5x2 sets, 205 3x1 sets, 175 20x2 sets, 185 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x3 sets
Forearms wrist curls rest

* don't like how fast my lowerback tires whenever i use anything 180lb+ on the cable rowing. did rows this morning using the trap bar and pulled with resets (pendlay). i can go a lot heavier with these and not tire the stabilizing muscles. there is only one trap bar at this gym. i can do them at 3am but might not get lucky on the afternoons.

rowing and neck gains. bw 198. still not very fat.


afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows trap bar rows with resets 185 20x1 sets, 205 20x2 sets | lat pulldown high row wide grip neutral 160 20x3 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest

Tue June 5

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | one arm db overhead press 35 20x2 sets 
Rows trap bar rows with resets 205 20x4 sets | lat pulldown high row wide grip neutral 160 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest

* i dont like how i'm exerting a lot of effort to get to 20 reps on the trap bar rowing (w/ resets).lol. i got to 4 sets of 20s and i still say it. it might be a better idea to use the trap bar rowing as max strength movement and lower the reps while adding more weight. il use the cable horizontal rowing as the backoff volumes. will do more of the 20s because i just started with the movement and this simply could be the adapting pains.
* i like doing weighted dips but they tire my shoulder pressing quickly. the shoulder press machine stacks out at 165lb. i'm at 130. with the same idea using one movement as max strength and the other for volumes - my pushing could look like heavy weighted dips + db overhead pressing. dont really like the smith bench pressing because of the crushing pain and potential lowerback strain. not to mention i got a squashed a little (thanks pins) by 275 on the smith a few months back because i lost grip on my left hand even with the straps.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x5 sets 
Rows trap bar rows with resets 205 20x4 sets | lat pulldown high row wide grip neutral 100 50x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
Forearms wrist curls rest

* back to bb overhead pressing. gym busy and my seated shoulder machine was taken. i don't think il eventually strain my lowerback this time as long as i do i reset after the reps slow down. doing them at the 15th rep mark. movement felt very good.

Wed June 6

morning
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x4 sets 
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x3 sets
Forearms wrist curls rest
Spinal Erectors trap bar RDL 155 5x3 sets, 205 5x2 sets

* thought about doing more trap bar rows with resets but changed my mind because i can't maintain this exercise daily. too much wear and tear. did spinal erectors instead since i already loaded the bar. fixed leg deads, feet elevated on 3x45lb plates for full ROM. will slowly add volume and keep to a light-moderate heavy weight and go for 20s.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x1 sets, 105 20x3 sets
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x1 sets
Forearms wrist curls rest
Spinal Erectors RDL 105 10x2 sets

Thur June 7

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x2 sets, 105 20x2 sets
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
Forearms wrist curls rest
Spinal Erectors RDL 105 5x2 sets, 145 5x2 sets, 205 5x2 sets,

Fri June 8

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 100 20x4 sets
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest
Spinal Erectors RDL 100 5x1 sets

Sat June 9

morning
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x6 sets
Rows seated cable row wide grip neutral 180 20x2 sets | seated cable rows one arm high pull 60 20x4 sets, 70 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x4 sets
Forearms wrist curls rest
Spinal Erectors RDL 95 5x2 sets, 145 5x2 sets, 95 10x2 sets

* lost 1 strap and was struggling to get the 180lb rowing to 20s. had to reset at 14 because my grip was fried. did one arm instead and form felt a lot better. might go back again to single arm rowing.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x5 sets
Rows seated cable rows one arm high pull 75 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x4 sets
Forearms wrist curls rest
Spinal Erectors RDL 95 10x2 sets, 145 10x1 sets
 
 

the callous in the middle of your shoulders reminds me of the guys here who have a callous on their forehead from constant zealous prayer. praying with the barbell.

June 17-23 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

June Week 3 of 4

Sun June 17

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows double rope high pull 160 20x3 sets each | high pull wide grip neutral 150 20x2 sets
Calves smith machine calf raises 315 rest | seated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Mon June 18

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 85 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets, 100 50x1 sets | seated one arm cable rows mid pull 50-60 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x4 sets, 3x45lb 20x4 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 95 10x4 sets, 145 10x2 sets

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows mid pull 60-70 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Tue June 19

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets| seated one arm cable rows mid pull 60 20x2 sets
Calvesseated calf raise soleus rest
Neck neck curls 165-180 20x1 sets each
Spinal Erectors RDL 145-195 10x1 sets each, 245-295 5x1 sets each

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 180 20x1 sets each
Spinal Erectors RDL rest

* happy that the heavyish RDL/bb back extensions this morning at 295x5 did not get lowerback tired. i did these using 5x25lb plates while standing on top of 3x45lb plate for full ROM. i was bringing the bb all the way down until the bar touches my shoelace/foot. rounded back for more erector gains. will keep it at 195-245 max and go more volumes to be safe.
 
Wed June 20

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets| seated one arm cable rows low pull 50 20x4 sets, 60-70 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x2 sets, 3x45lb 20x2 sets
Neck neck curls 180 20x1 sets
Spinal Erectors RDL rest

* the 180lb neck curl yesterday got something domd. not what i was expecting but made sense. i was hoping the left or right side of the front neck gets the soreness but i felt most doms in back side of the neck a little below the ear. must be from absorbing all the eccentrics.

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets, 120 20x1 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Thur June 21

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, 120 20x2 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets, 3x45lb 20x1 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Fri June 22

afternoon
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, rope grip 120 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Sat June 23

afternoon
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, 100 20x2 set | seated one arm cable rows low pull 50 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets | 3x45lb 20x1 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

* been doing the 135lb bb ohp using a 10-5-5 clustered set with 45-60 sec resets. the 95lb is straight to 20s.

Quote from: LBSS on June 10, 2018, 11:10:35 am

the callous in the middle of your shoulders reminds me of the guys here who have a callous on their forehead from constant zealous prayer. praying with the barbell.

that's an incredible way of looking at it. fits perfectly in this scenario as well.

also, anyone else notice kingfish's back looks ridiculous?

gotta row to grow. 

edit.. i have a phd on natty back gains by now.  most comfortable form + heaviest weights possible + full ROM + high reps = gains.

those massive backs built while on AAS are stupidly easy compared to natty training. you could be air rowing and still make better gains.

Jul 1-7 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

Jul Week 1 of 4

Sun Jul 1

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x1 sets, 100 50x1 sets | seated one arm cable rows low pull 75 20x2 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 sets

afternoon
Squats 315-365-405, 315 20x1 (10-5-5) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 100 50x1 sets | seated one arm cable rows low pull 75 20x3 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 rest

Mon Jul 2

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x2 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 100 50x2 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 10x2 sets, 185 10x2 sets, 225 5x1 sets

* did my rounded back stiff leg DL on the smith. form felt good. stood on top of the bench for full ROM. lowered back until it touched my shoes.

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Spinal Erectors smith RDL rest

Tue Jul 3

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull rest
Calvesseated calf raise soleus 2x45lb+35lb 20x2 sets, 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Wed Jul 4

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets, 100 50x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest
 
* skipping the neck curls for a while now. i don't want to over stress my neck/traps area. the volumes of ohp is wrecking my traps too. nothing broken. just fatigue.

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 rest
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Thur Jul 5

morning
Squats 315-365-405 
Shoulders standing bb press 135 20x2  | 95 rest
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets, 100 rest
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

* worked the holiday but got home a little early. took a long hot shower and i did not feel tired at all. decided to do another workout without a nap in between. the 405 was a lot heavier than usual as expected but nothing back breaking or regretful. the other lifts did not feel the lack of sleep. kept it to 2 sets without the volume backoffs.

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95 rest
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

Fri Jul 6

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets | cable upright rows 50 5x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

Sat Jul 7

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets | cable upright rows 50 5x2 sets, 60 5x1 sets, 70 50x2 sets, 50 10x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

Jul 15-21 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

Jul Week 3 of 4

Sun Jul 15

morning
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x3 sets | standing ohp trap bar 65 20x1 sets, 85 20x1 sets
Rows one arm cable upright rows 30 20x4 sets, 40 20x1 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x2 sets
Rows one arm cable upright rows 40 20x3 sets | one arm cable row low pull 75 20x2 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

Mon Jul 16

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110 20x2 sets 
Rows one arm cable upright rows 40 20x2 sets 50-60 20x1 sets each | one arm cable row high pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets
Lower Back smith machine RDL 135-185-225 20x1 sets each

afternoon
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110-130-150 20x1 sets   
Rows one arm cable upright rows 40 20x1 sets, 50 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets, 4x45lb 20x1 sets
Abs weighted cable situps 25-30 5x1 sets

Tue Jul 17

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

* squats feeling very strong already after a few days of no overhead pressing. might go for 435 tmrw if i still feel this fresh. skipped the backoff for more recovery.

Wed Jul 18

morning
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets, 50 20x2 sets | one arm cable row low pull 75 20x1 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x2 sets

Thur Jul 19

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  135-185 20x1 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Jul 20

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  185-205 5x4 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 21

afternoon
Squats 315-365-405, 315x1
Shoulders seated shoulder press machine 110 20x2 sets
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets